Wed20160120

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Row 750m

10 banded pass throughs

10 bent over torso twists

iron crosses and scorpions

spend 7 minutes setting up and warming up for EMOM

Strength

Metcon (Weight)

10 Min EMOM

Ping: 5 Deadlift @ 85%

Pong: ME Defecit Push-ups.
Use box to scale up or down for Sport and Fitness.

Push-ups should be in the 4-8 rep range.

Fitness WoD

Metcon (Time)

30 – 20 – 10

Banded Ring Dips

Deadlift 115/85
Fitness weights may be scaled if needed.

Sport WoD

Metcon (Time)

21 – 15 – 9

Ring Dips

Deadlift 225/155
No scaling of the Sport WoD with weights or bands. If athletes cannot do Rx weights, Fitness is their other option.

Cash-Out

3 Rounds

18 Banded Good mornings

9 lying dumbbell/KB chest fly

Mobility

Banded Hip and Hamstring Stretches:

3 positions while lying on floor; leg straight up and back, up and out, up and in.

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